Phase 1a
An Intermediate Step:
I Usually do not switch my patients immediately from Phase 1 to Phase 2. Instead, I encourage people to adopt an intermediate step by including in their Phase 1 diet two wholegrain dishes a day. I recommend that you follow Phase 1a for up to a month before adopting Phase 2, the maintenance programme.
The daily breakdown of foods is now as follows: 17 servings of vegetables, 10 servings of fruit, two servings of whole grains and cereals (see list that follows). This means your diet will consist of 37.5 per cent of calories from fruit, 37.5 per cent from vegetables and 25per cent from grains.
Phase 2:
This is designed to maintain the achievements you have made in Phase 1. Phase 2 is much more varied, including vegetables, fruits, whole grains, pasta, and small amounts of animal foods.
The Phase 2 maintenance diet comprises 15per cent protein, 70 per cent complex carbohydrates, and 15per cent fat. The ratio of polyunsaturated and monounsaturated fats to saturated is 2:1. Saturated fat intake is restricted to 5g or less a day.
This is easily accomplished by limiting your intake of animal foods to 31/2oz of fish, red meat, eggs, or chicken. The addition of whole grains and animal foods will give you greater strength and increased endurance.
However, do not overdo it. Any increase in animal foods can elevate inflammation and have serious health consequences.
Phase 2 foods:
On the Phase 2 diet, you can eat the following foods:
All the vegetables listed in Phase 1. All the fruits listed in Phase 1.
Noodles and pasta: There is an incredible variety of noodles and pastas made from a wide array of grains and vegetables.
Animal foods: During Phase 2, you may eat small portions of fish, skinless poultry, eggs and lean meats. Six servings of flesh foods, such as fish, skinless chicken or lean meat are permitted each week.
Animal foods are limited to a 31/2 oz serving (about the size of a deck of cards). Eggs are limited to two a week.
Skimmed milk and low-fat dairy products: Three servings of dairy products, including skimmed milk and low-fat cheese, permitted each week.
Nuts and seeds: Roasted and ground-up flaxseeds and pumpkin seeds are allowed as recommended for Phase 1. About a half cup each of walnuts and almonds a week is permitted in Phase 2.
Vegetable oils: The preferred oils are olive, sesame, and safflower. These oils are low in saturated fat and high in monoand polyunsaturated fats. All fats are limited to a tablespoon a day.
A daily supplement. Same as that recommended for Phase 1.
Beverages: Same as those recommended for Phase 1.
Fish: In Phase 2, fish is a good source of omega-3 fatty acids which keep the arteries clear.
Include cod, haddock, halibut, herring, mackerel, snapper, salmon, sardines, sole, swordfish, tuna and trout.
Nuts and seeds: Phase 2 permits small amounts of walnuts and almonds, along with flax and pumpkin seeds. The fat in walnuts and almonds is primarily polyunsaturated, and walnuts contain the antioxidant selenium. I recommend half a cup of each a week.
Whole grains: Brown rice, barley, and millet are abundant sources of complex carbohydrates, which provide long-lasting energy without weight gain.
Whole grains are also rich in fibre, nutrients and antioxidants.
The following is a list of the whole grains I recommend you eat regularly as part of the Phase 2 programme:
Amaranth: A tiny grain that was cultivated by the Aztecs. It is rich in protein, calcium, folic acid, magnesium and iron.
Barley: Barley contains folic acid, magnesium, phosphorus, potassium, and zinc. It's also a good source of cholesterol-lowering soluble fibre.
Brown rice: A rich source of soluble fibre, complex carbohydrates, vitamin E and B vitamins. Also a good source of protein.
Buckwheat: Quick-cooking and has a delicious, nutty flavour.
Oats: High levels of protein, iron, manganese, copper, folic acid, vitamin E and zinc.
Quinoa: Pronounced keen-WAH, often referred to as a supergrain for its rich supply of protein, potassium, riboflavin, magnesium, zinc, copper, manganese and folic acid.
Wheat: Especially nutritious, it contains high levels of protein, vitamin E, iron, B vitamins, magnesium and manganese, and comes in many forms.
Consult your doctor while following the Healthy Heart Programme, particularly if you are taking drugs for high cholesterol, high blood pressure, angina or high blood sugar.
- ADAPTED by Anne Shooter from The Healthy Heart Programme by Dr Richard M. Fleming, published by Michael Joseph at £12.99. ° Richard Fleming 2004. To order a copy, call: 0870 161 0870.
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